Sweden’s Martin Kjellstrom made his Olympia debut in September before placing ninth in the 2009 Sacramento Pro. Here he tells you how to vary your reps in the same shoulder workout to up your strength and your pump, and he lays out his pre-exhaust shoulder routine, which emphasizes his middle and rear delts first and front delts last.

KJELLSTROM ON REP VARIETY

“I vary my reps a lot. For shoulders, I’ll go as few as four to five on some sets and as many as 20 on others. The lower reps add more strength and mass and the higher reps give me a better pump and bring out more qualities and details in the muscles. I train for both things in the same workout.”

MARTIN KJELLSTROM’S SHOULDER ROUTINE
EXERCISE SETS REPS
One-arm cable side laterals 3 6-12
Machine rear laterals 3 10-15
Dumbbell rear laterals 3 10-15
Dumbbell side laterals 3 6-12
Seated military presses 4 6-12
Dumbbell front raises 3 10-15